July ushers in all the things we love most about summer—county fairs, backyard barbecues, garden produce, and long sunny days. But with all the fun, it’s important to stay safe, make smart choices, and enjoy everything this season has to offer in a healthy way!
Fair Food Frenzy? Be Smart About Your Snacks
It’s fair season—and yes, that lemonade shake-up and funnel cake are calling! But a little planning can help you enjoy the treats without overdoing it.
- Snack before you go so you're not tempted to splurge right away.
- Bring water to stay hydrated—and consider splitting treats like that shake-up with a friend.
- Pick two favorites and savor them slowly.
- Sit down to enjoy your food—eating mindfully can help you feel full and satisfied.
- And while walking the grounds is great, remember: 10,000 steps only burns about 300-400 calories—so movement helps, but mindful eating is key!
Get Grilling—July is National Grilling Month!
- Grill lean meats for a heart-healthy meal, and don’t forget the marinade!
- Mix 3 parts oil + 1 part acid + seasonings (ex: olive oil, soy sauce, ginger) for juicy flavor.
- Avoid metal—use glass, plastic, or a zip-top bag, and always refrigerate.
- Plan ahead! Marinate for 12+ hours to tenderize and reduce cooking time.
Have zucchini in your garden? Try our Zucchini Pineapple Bread recipe at: go.illinois.edu/ZucchiniPineappleBrd
It’s also National Pickle Month! Learn how to pickle your produce: extension.illinois.edu/food-preservation/pickling
Summer Skin Tips: Stay Hydrated & Protected
- Hydration is key. Hot weather increases your risk of dehydration, which can leave skin dry or irritated. Drink water often and enjoy water-rich snacks like cucumbers and watermelon.
- Protect your skin. Use broad-spectrum SPF 30+ sunscreen daily—even on cloudy days—and reapply every two hours if swimming or sweating. Don’t forget spots like ears, feet, and the back of your neck!
- Nourish from within. Antioxidant-rich foods (like blueberries), omega-3s (salmon, flaxseeds), and vitamin C (citrus, bell peppers) support healthy, glowing skin.
- Lighten up your skincare. Choose non-comedogenic makeup, cleanse gently to remove sweat and sunscreen, and moisturize daily. Aloe works well for after-sun soothing.
Wishing you a joyful July filled with sunshine, safety, and sweet summer memories!
University of Illinois Extension develops educational programs, extends knowledge, and builds partnerships to support people, communities, and their environments as part of the state's land-grant institution. Extension serves as the leading public outreach effort for University of Illinois Urbana-Champaign and the College of Agricultural, Consumer and Environmental Sciences in all 102 Illinois counties through a network of 27 multi-county units and over 700 staff statewide. Extension’s mission is responsive to eight strategic priorities — community, economy, environment, food and agriculture, health, partnerships, technology and discovery, and workforce excellence — that are served through six program areas — 4-H youth development, agriculture and agribusiness, community and economic development, family and consumer science, integrated health disparities, and natural resources, environment, and energy.